ATHLETE

A. 15-20 min to work up to a heavy 1 Rep Clean & Jerk — 80-100%+. Move up based on feel. Go for a PR if things feel and look good!

B. 5 Rounds:
20 KBS (70/53) (53/35)
15 T2B

COMPETITOR

A. Clean and jerk 10×1 @80-100+% Move up based on feel. Percentages based on test week max. If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

B. 20 Rounds:
10/8 Assault Bike calories
Rest 90 seconds

Then, depending on your weaknesses, choose TWO of the following:

C. 5 Rounds
20 KB swings 70/53lbs
10 Muscle-ups

D. 4 Rounds
75 Double-unders
20 Toes to bar
Rest 2 minutes

E. Overhead Squat: 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 1-1-1 AHAP This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

F. 5 Rounds:
10 Strict HSPU
Max effort overhead yoke hold (Weight should allow for :20 to :40)
Rest as needed